The stress fracture
The word may sound scary, but it’s actually a bone tissue injury that usually affects the shin bone, patella, femur, or bones of the foot. Also known as a stress fracture, this painful condition is usually linked to a sudden change in sports practice (resumption or intense exercise, skeletal overuse, etc.), or even dehydration. His recovery is spontaneous, but requires a rest of several weeks.
Generally good for back, lumbar and neck pain, but sports can also be the cause, especially with muscle weakness. The big culprit: running! An overly bent posture while running can cause damage, but it is mainly the micro traumas associated with the impact of the step on too hard ground that cause the most severe pain. The solution for back pain? Prefer soft ground and use suitable shoes that are sufficiently shock absorbing.
The risk of cardiac arrest, linked to a pounding heart or an unsuspected deformity, especially affects the high level, such as the Danish footballer Christian Eriksen during Euro 2021. But these cases remain rare, what is more in the amateur world, more often faced with vagal discomfort . Due to a slowing of the heart rate, this benign syncope causes dizziness, palpitations, sweating and nausea. The right response: lie down, lift legs, wait for the discomfort to subside and discuss whether the symptoms persist.
Beware of violent attempts right before bedtime! If the sport of the evening is quite good for sleep when practiced in a moderate way, everything is indeed in order. Several studies have confirmed that particularly intense exercise (football, badminton, etc.) less than an hour before bedtime disrupts sleep. The right attitude? Wait for the heart rate to return to its resting rhythm.
Excessive sports can lead to addiction with serious consequences: time-consuming exercise, isolation, injuries, irritability… The production of endorphins (the well-known happiness hormones) during sports leads to a form of ecstasy that leads to increasingly longer and more intense compulsive exercises in addiction. to fill the void. To avoid the risk: pay attention to your excessive stamina, diversify your activities, prefer group sports and do not forget to rest.
The pro’s advice to avoid the dangers
- Go crescendo: “Avoid strenuous exercise if you are not prepared for it, especially in recovery”†
- Do not force: “Listen to your body and stop before it lets go”†
- Choose good practices: “If you’re not made for a sport, don’t be discouraged, there’s always one for you”†
- Choose the right time: “beware of exercising in the heat wave or just after a good meal”†
- Rest yourself well: “Sports shoes are not designed in the same way for walking, running or gymnastics”†
- Warm up: “Most muscle injuries are linked to a lack of warm-up.”
- Stay Hydrated: “depending on his exercise, an athlete can lose several liters during the effort”†
The golden rules of good physical exercise:
– warm-up for
– hydration during
– stretching afterwards